How to lose 5 pounds by Christmas
at One Life Personal Training, we hear it all the time—unrealistic expectations about weight loss, especially during the holidays. The truth is, healthy, sustainable weight loss isn’t about dramatic transformations in a short period. It’s about consistency, small changes, and realistic goals.
That’s why we encourage clients to aim for 1-2 pounds of weight loss per week. And with the holidays here, I know getting healthy might feel like the last thing on your mind. But what if you could spend the next five weeks getting closer to your goal instead of farther away?
You don’t have to be perfect. You don’t need a silly detox or a crazy workout plan. All you need are a few simple habits, done consistently. If you follow the steps below, you could lose up to 5 pounds by Christmas—and, more importantly, feel better, stronger, and healthier heading into the new year.
1. Prioritize Sleep
Sleep is the unsung hero of health. Aim for 7-8 hours of quality sleep each night. Create a bedtime and wake-up routine you can stick to, even during the busy holiday season. Bonus points if you:
- Avoid screens or wear blue light glasses 1-2 hours before bed.
- Limit alcohol before bedtime—it disrupts your sleep quality.
I’ll be honest I struggle to get 7 hours but I regularly get more than 6.
2. Eat Balanced Meals
This one’s simple but powerful:
- Fill half your plate with vegetables.
- Fill one-quarter with lean protein (think chicken, fish, or tofu).
- Fill the last quarter with starchy carbs that grow from the ground (like potatoes, rice, or quinoa).
By sticking to these portions, you’ll nourish your body while still enjoying holiday treats in moderation.
This works great for holidays and parties.
3. Hydrate Consistently
Drink 80-100 ounces of water daily. That’s about 5-6 standard water bottles. A good rule of thumb:
- Drink one bottle with each meal.
- Sip the rest throughout your day.
Cutting back on sugary drinks and alcohol will make a big difference too.
4. Move Daily
Take a 30-minute walk every day. It doesn’t have to be fast or fancy—just get moving. If 30 minutes feels overwhelming, split it into smaller chunks. Even 10 minutes at a time adds up!
5. Manage Your Stress
The holidays can be stressful, so take 10 minutes each day to focus on your mindset. This could be:
- Meditation or prayer.
- Reading or journaling.
- A quiet moment to reflect.
Whatever you choose, avoid scrolling social media during this time—it doesn’t count as self-care!
6. STRENGTH TRAIN 2 DAYS PER WEEK
Adding strength training to your routine boosts metabolism, preserves muscle while losing fat, and improves overall fitness. You don’t need a fancy program—just two days per week focusing on full-body exercises like squats, presses, deadlifts, and rows. These sessions can be 30–45 minutes and are a game-changer for long-term health.
Keep It Real
Here’s the best part: You don’t have to be perfect at all six steps to see results. Even focusing on 2-3 of these habits will make a difference.
Allow yourself to enjoy holiday gatherings and treats. The key is to avoid an all-or-nothing mindset. Fitness isn’t about being “on” or “off”—it’s about showing up consistently, adjusting as needed, and staying in the game long-term.
This is the approach we take at One Life Personal Training. If you need help staying on track, our coaches are here to guide you.
Book a free consultation HERE. Let’s talk about how we can help you crush your goals—this holiday season and beyond.
Tim
PS. Here are 3 ways we can help:
- Book a free no sweat intro here to come into the gym so we can talk more about you and your goals.
- Join our free Facebook Group Strength Training & Weight Loss Tips That Work here.
- Subscribe to our podcast for more strength and fitness tips delivered in 8 minutes or less on your favorite streaming platform:
- Apple
- Spotify
- Amazon
